💪 Day C — Dynamic Full-Body

Friday, April 24, 2026

Day C — Dynamic Full-Body

📚 Muscle Anatomy Reference (Gray's Anatomy)

Click muscle names below to locate on diagrams

Source: Gray's Anatomy (1918), public domain. Labels: Deltoid, Pectoralis major, Biceps brachii, Rectus abdominis, Quadriceps, etc.

Source: Gray's Anatomy (1918), public domain. Labels: Trapezius, Latissimus dorsi, Triceps, Erector spinae, Hamstrings, Gastrocnemius, etc.

Warmup

5 min treadmill walk + arm swings + bodyweight squats

#	Exercise	Reps	Weight	Target Muscles	Form Video
1	Farmer's Walk	20 steps	15 lb pair or KBs	Upper Trapezius Deltoids Erector Spinae	Video
2	H2L Chop (wood chop)	10/side	20 lb KB	Obliques Serratus Anterior Deltoids	Video
3	DB Push Press	10	10 lb pair → 15 lb	Deltoids Triceps Quadriceps	Video
4	DB Rear Delt Flies	10	5 lb pair → 10 lb	Rear Deltoid Rhomboids Middle Trapezius	Video
5	DB Hammer Curls	15	10 lb pair → 12 lb	Biceps Brachialis Brachioradialis	palms face each other, no swing
6	Calf Raises (1-leg)	20 (10/leg)	bodyweight or hold KB	Gastrocnemius	step edge or flat floor

Structure: 3 rounds, 60-90s rest between rounds

#	Exercise	Reps/Time	Weight	Target Muscles	Form Video
1	Dead Bugs	10/side	bodyweight	Rectus Abdominis Obliques	Video
2	Russian Twists	20 total	8 lb KB or 10 lb DB	Obliques Rectus Abdominis	Video
3	Plank Hold	30-45s	bodyweight	Rectus Abdominis Obliques Erector Spinae	Video

Structure: 2 rounds, minimal rest between exercises and rounds. No rest between exercises — just move through them.